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Burn Baby Burn | Monday 26/2/24

Warm Up: 5 mins Cardio | Coaches Warm Up | Mobility

 

Rx Workout: AMRAP in 3 mins / 2 mins rest x 4

AMRAP in 3 mins: 400m Run – Max Pull Ups

AMRAP in 3 mins: 500m Row – Max Clean & Jerk (42.5/30)

AMRAP in 3 mins: 500m Ski – Max HSPU

AMRAP in 3 mins: 40/30 Cals AD – Max Snatches (42.5/30)

For Time: 400m Run – 30 Pull Ups – 500m Row – 20 Clean & Jerks – 500m Ski – 30 HSPU – 40/30 Cal AD – 20 Snatches

 

Scaled Workout: AMRAP in 3 mins / 2 mins rest x 4

AMRAP in 3 mins: 400m Run – Max Pull Ups

AMRAP in 3 mins: 400m Row – Max Clean & Jerk (35/25)

AMRAP in 3 mins: 400m Ski – Max Pike Press Ups

AMRAP in 3 mins: 30/20 Cals AD – Max Snatches (35/25)

For Time: 400m Run – 30 Pull Ups – 400m Row – 20 Clean & Jerks – 400m Ski – 30 Pike Press Ups – 30/20 Cal AD – 20 Snatches

 

Burpee Challenge: Rest as long as needed

Rx – 5 – 10 – 15 – 20 – 20 – 15 – 10 – 5 reps

Scaled – 5 – 10 – 15 – 20 – 15 – 10 – 5 reps

Foundation – 5 – 10 – 15 – 15 – 10 – 5 reps

 

Core / Cool Down: Coaches Pick

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